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2nd December 2019

Warm UP

3 sets of:

  • 12 Cal Ski
  • 12 Cossack Squats 
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

In 10 Mins, Build To A Heavy Double Snatch Balance 

B.

Every 2 Mins For 12 Mins: 

  • 1 Snatch
  • 1 Hang Snatch
  • 2 Overhead Squats 

(Set 1-3 @ 60% of Last Weeks Heavy. Set 4-6 @ 70% of Last Weeks Heavy)

C.

4 Sets: 

  • 5 Back Squats @ 85% of Last Weeks Heavy
  • 16 DB Front Foot Elevated Reverse Lunges (Front Foot On A 20kg Plate, 8 Per Leg)
  • Rest 2 Mins
D.

For Time:

15 - 12 - 9 - 6

  • Hang Snatch (50kg/35kg)
  • Bar Muscle Ups 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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